The Cell Gym CrossFit Superstition – WOD

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Warm-up

warm up squat (No Measure)

500 m row

20m skip

20m elbow to ankle

20m bear crawl

20m lunges

10 pvc pullovers

10 overhead squats

5 pullups strict

5 dips

10 hollow body rock

30 sec couch stretch

Weightlifting

Back Squat (Based off recent 1RM )

5@65%

5@75%

3@85%-3 sets

Metcon

Metcon (Time)

4 rounds

8 ring dips

16 pistols

8 handstand pushups

24 walking lunges